In today's fast-paced and ever-changing world, stress is an unavoidable part of life for most of us. However, its impact on our mental and physical health makes finding effective ways to manage stress crucial.
There are various studies which have indicated a correlation between stress and MS, so managing stress is even more critical for those of us juggling multiple sclerosis.
There are several techniques that can help manage stress, ranging from mindfulness and meditation to physical activities and exposure to nature. Different options work for different people, so try a variety until you find what works best for you.
Exposure to nature is a well-documented stress reliever. Just being in a green environment or even viewing scenes of nature can reduce stress, anger, and fear, and increase pleasant feelings. Some people even find adding plants to their environment helps them.
Nature not only soothes but also enhances emotional wellbeing. Whether it’s a walk in the park, hiking in a forest, or just spending time in a garden, being outdoors can significantly uplift your spirits and reduce stress levels. Try different options and find what works for you.
Breathwork is another powerful tool in stress management. We all need to breathe, but most of us don’t make the most of its potential. Yas Neaves’ blog on HeartMath is one example of a breathing technique you can try. Techniques such as deep breathing, diaphragmatic breathing, or paced respiration can help control the nervous system and encourage the body to relax, countering the physical symptoms of stress. For example, the “4-7-8” technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This can significantly calm the mind and reduce anxiety. What’s great is that you can do breathing techniques anywhere. So, if you find yourself feeling stressed in traffic, in a queue, at work, or anywhere else, a breathing technique can help you.
Physical activities such as yoga, tai chi, and other forms of exercise not only improve physical health but also help in relieving your stress. Exercise releases endorphins, natural brain chemicals that can enhance your sense of well-being. Moreover, engaging in regular physical activity brings about a relaxation response that serves as a positive distraction, which can help you to get into a meditative state, reducing tension and promoting well-being. There are so many options to try.
Journaling (see our blog written after Prof George Jelinek released his Jelinek Journals) is a valuable stress management technique that involves expressing one’s thoughts and feelings on paper. Regularly writing down what you feel can provide a therapeutic release and a greater understanding of your emotions, contributing to reduced stress levels. This introspective practice can also help in identifying stress triggers and developing strategies for coping with them, making it an invaluable tool for emotional well-being. It takes some people practice to get going with this, but is worth sticking with it. Try it for yourself.
Mindfulness involves staying aware and present in the moment. By focusing on the here and now, mindfulness helps in reducing stress by preventing over-engagement with distressing thoughts or worries about the future.
Meditation, a practice often used alongside mindfulness, involves sitting in silence and paying attention to thoughts, sounds, the sensations of breathing, or parts of the body. Meditation can help increase awareness and provide a sense of calm and balance, which can aid in stress reduction. It can also bring a sense of enjoyment, mental clarity and positive thinking – changing your perspective so that you can live your life to the fullest. Some people find it difficult to get started with meditation, check out some of our guided meditations for extra support or download our free 30-day mindfulness guide to getting started.
To get you started or to add variety to your current stress management strategies, here’s a list of techniques you can explore:
Regularly implementing any of these stress management techniques can help maintain mental balance and enhance overall well-being. With regular practice, these methods can not only manage stress effectively but also improve your quality of life, helping you stay healthier and happier! If you have MS, adding stress management to your daily routine is a must. Find what works for you and what you enjoy and add it to your schedule.
If you want to start managing your stress but want to explore what works for you, try our 30-day stress management calendar here.